It is well known that aging leads to loss of strength and muscle mass as well as decreased neuromuscular power. As a result, a physiological degeneration of the musculoskeletal causes several impacts on the life of older adults such as difficulty in performing activities of daily living and recurrent risks of sudden falls.
To tackle the above-mentioned physical declines Vitamin D3 plays an important role in age-related deterioration. Once either absorbed from the diet or produced by the skin through ultraviolet radiation (Sunlight). Moreover, vitamin D3 is repeatedly related to muscle strength and physical strength outcomes important for activities of daily living such as standing up from a chair or bearing speed.
However, several pathways might be involved in the supportive role of vitamin D3 in restoring, maintaining, or improving muscle function. Beyond bone health, it also supports the immune system and promotes muscle strength and coordination.
ISSUE CAUSED BY VITAMIN D3 DEFICIENCY
- Low vitamin D3 intake contributes to the development of diseases most common to aging such as osteoporosis, type II diabetes, and deterioration in immune function. And as the skin thin with age Vitamin D3 synthesis becomes less efficient. Reduced appetite and impaired absorption of nutrients further complex this problem.
- Most older adults are feeling tired all the time and do not realize that they may have nutritional deficiencies. A low level of vitamin D3 may also cause widespread pain in the areas like shoulders, rib cage, and lower back which can make them feel drained. If they don’t go outside much or eat fortified food, their stiff joints and constant fatigue might indicate a need to boost their vitamin D3 intake.
- Low levels of vitamin D3 may contribute to the development of inflammatory bowel disease (IBD), a condition characterized by the inflammation in digestive tract. Bowel disease can make the condition worse by interfering with the way the intestine absorbs dietary fat. Since Vitamin D3 is fat-soluble, such GI conditions can worsen nutritional deficiencies.
- A condition that causes bones to become weak and brittle known as osteoporosis, affects the majority of seniors. The condition may carry serious health risks potentially leading to falls or other dangerous home safety situations. The clear connection between vitamin D3 and bone health may help them to defend against bone softening.
- Often, aging makes oral health more difficult to manage. Aging brings an increased likelihood of gum disease and tooth decay, in which vitamin D3 provides a strong defense. Calcium deficiency, a symptom of Vitamin D3 deficiency in elderly adults, puts older adults at a higher risk of gum disease.
KEY SOURCES OF VITAMIN D3
The most natural source of vitamin D3 is sunlight. We can also get vitamin D3 from the foods we eat. The dietary sources of Vitamin D3 include fatty fish like salmon and mackerel, fortified dairy products, fortified cereals, and egg yolks. However, obtaining sufficient Vitamin D3 through dietary sources is challenging, especially for older adults with specific dietary restrictions or reduced appetites. In such cases, to ensure optimal levels of vitamin D3 supplements are often recommended.
The following are the important vitamins and minerals in the later years of life:
- Calcium: Aging reduces bone density so the risk factor of fractures increases. Dairy products such as milk, cheese, and yogurt are good sources of calcium. Calcium is also found in canned fish with bones such as sardines, green leafy vegetables, soya beans, and tofu.
- Iron: Iron is an essential mineral as it helps to make red blood cells which carry oxygen throughout the body. The deficiency can lead to anemia. The best source of iron is red meat. It can also be found in pulses, eggs, bread, and green vegetables.
- Vitamin C: Vitamin C helps the body to absorb iron. Fruits such as citrus fruit, green vegetables, tomatoes, and potatoes are good sources of Vitamin C.
- Vitamin A; Vitamin A supports eye health and also stimulates the production and activity of white blood cells, takes part in remodeling bones, and improves health. Rich sources of Vitamin A are orange and yellow vegetables (Carrot, pumpkin, sweet potatoes), leafy green vegetables, fish oil, milk, eggs, and fortified foods.
- Vitamin K: Vitamin K helps to make various proteins that help in blood clotting and the building of bones. Green vegetables including spinach broccoli, cabbage, soybean, and canola oil are rich sources of Vitamin K.
- Vitamin B12: It is a key player in the function and development of brain and nerve cells. Food sources of Vitamin B12 are Fish, red meat, eggs, and dairy products.
- Lycopene: Lycopene plays a vital role in different types of skin and dental diseases. It is also used to promote good bone health and blood pressure. Lycopene is a naturally occurring compound that contributes to the red color of fruits and vegetables. Lycopene is found in high amounts in tomatoes but is also present in watermelons, pink grapefruits, apricots, and pink guavas.
SECURE YOUR SENIORS AGAINST VITAMIN D3 DEFICIENCY
If you notice any of the above symptoms in your loved one elder, be sure to consult a doctor and recommendation for lifestyle changes, which can help your senior feel better fast.
To encourage healthy aging in older adults Vitamin D3 is essential. From supporting bone health to strengthening the immune system and reducing the risk of various diseases, this vitamin is a ray of true sunshine for older adults.
REFERENCE
- Rudolf Aschauer, Sandra Unterberger et al., Effects of Vitamin D3 Supplementation and Resistance Training on 25-Hydroxyvitamin D Status and Functional Performance of Older Adults: A Randomized Placebo-Controlled Trial, Nutrients 2022, 14(1), 86;
- Vitamin D Benefits for Elderly Individuals, July 27, 2021, https://episcopalseniorlife.org/blog/blog-vitamin-d-benefits-for-elderly/
- Kara Lewis, 5 Benefits of Vitamin D for Elderly Adults, January 12, 2022
- https://www.hsph.harvard.edu/nutritionsource/vitamin-a/
- https://www.hsph.harvard.edu/nutritionsource/vitamin-k/
